Mixed Vegetable and Rice Pilaf

A biryani, an Indian rice-based dish, is an ideal way to improve nutrition by augmenting the grain with a variety of vegetables. Traditional recipes sauté whole seeds, pods, or chiles to add complex, understated flavor. If you prefer to remove the whole spices before serving, skip the sautéing step. Instead, tie the seed mixture in a cheesecloth bag to cook with the rice and potatoes; slip it out when the dish is done. For a vegetarian entrée, add edamame for protein.

Yield: 7 servings (serving size: 1 cup)

Ingredients

• 1 1/2  teaspoons  cumin seeds, divided
• 2  tablespoons  canola oil
• 1/4  teaspoon  coriander seeds
• 1/4  teaspoon  black peppercorns
• 1/4  teaspoon  freshly ground black pepper
• 4  green cardamom pods
• 3  whole cloves
• 2  dried red chiles
• 1  bay leaf
• 1  cup  sliced red onion
• 1/3  cup  finely chopped carrot
• 1 1/4  teaspoons  kosher salt, divided
• 1/2  pound  green beans, trimmed and cut into 3/4-inch pieces (about 2 cups)
• 1  cup  uncooked basmati rice
• 1/2  teaspoon  ground turmeric
• 3/4  pound  red potatoes, cut into 1-inch pieces
• 2  cups  water
• 1/4  teaspoon  garam masala
• 3/4  cup  frozen green peas

Preparation

1. Place 1 teaspoon cumin seeds in a small skillet over medium-high heat, and cook for 2 minutes or until toasted, stirring occasionally. Remove from pan; cool completely. Place cumin seeds in a spice or coffee grinder; process until finely ground. Set aside.

2. Heat canola oil in a Dutch oven over medium-high heat. Add remaining 1/2 teaspoon cumin seeds, coriander seeds, and next 6 ingredients (through bay leaf) to pan. Cook 2 minutes or until cumin browns, stirring frequently. Add onion, carrot, 1 teaspoon salt, and green beans, and cook 2 minutes, stirring occasionally. Stir in rice, turmeric, and potatoes. Add 2 cups water; bring mixture to a boil. Stir in remaining 1/4 teaspoon salt, ground cumin seeds, and garam masala. Cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed. Remove from heat, and stir in peas. Cover and let mixture stand 5 minutes. Discard bay leaf.

Nutritional Information

Calories:

170 (0.0% from fat)

Fat:

4.7g (sat 0.4g,mono 2.5g,poly 1.5g)

Protein:

4.3g

Carbohydrate:

28.7g

Fiber:

4.3g

Cholesterol:

0.0mg

Iron:

2.1mg

Sodium:

359mg

Calcium:

31mg